08/27/2021

AO – Sonuva Bench

Q – Bobby Knight (Sam Perkins)

PAX – Stickshift, Pitino, Cottontail, All Blacks, Bartman, QIC

Mission was stated, disclaimer was given, and each PAX was instructed to select a large rock that was challenging but manageable. I encouraged the fellas to be ambitious but not overzealous. I was then warned by a PAX, who shall remain nameless (but it rhymes with rick lift), that I shouldn’t use big words. Few words were spoken from then on.

WARM-O-RAMA

PAX selected a rock and we walked up to the side of the school. Eight cones were set up around one central cone. We put our rocks down and did…

SSH, Imperial Walkers, Sun Gods, and some other stuff I can’t remember.

THE THANG

PAX picked their rocks up and moved to the cone in the middle of the circle. Using a 2020 IronPax workout as inspiration, we executed 10 Squat Thrusts at that cone and then rifle carried our stone to one of the exterior cones. After each exterior cone exercise, we rifle carried our stone back to the center cone and repeated 10 Squat Thrusts.

The exterior cone exercises were:

  • Kettle Bell Swings x10
  • Tricep Extensions x10
  • Curl Presses x10
  • American Hammers x10
  • Alternating Arm Berkins (Block Merkins – one hand on the stone and one on the ground) 10 ea. arm

After completing one half of the ring, we ran a loop around the parking lot, and completed the whole thing again. After two times through, and with just seven minutes remaining, we did the entire ring and then ran a loop before returning our stones and heading back to the shovel flag.

MARY

American Hammer

COT

YHC took us out.

Total Squat Thrusts – 240

Total Kettle Bell Swings – 30

Total Alt. Arm Berkins – 30 per arm

Total Tricep Extensions – 40

Total Curl Presses – 40

Total Hammers w/ stone – 40